Creatine muscle gains are no joke. If you’re looking to put on some muscle, then you may want to consider creatine supplementation.
It’s no accident that it’s regarded as one of the most widely used dietary supplements in world and the creatine market is currently estimated to be worth around 280 million with a forecast of around 500 million by 2028.
Creatine is a natural substance that helps the body produce energy, and has been shown to have numerous benefits for athletes and bodybuilders making it not only a popular supplement but one that actually works.
In this article, we’ll take a look at 5 incredible benefits of creatine for muscle growth.
What is creatine?
Creatine is a nitrogenous organic acid that helps to supply energy to cells, particularly muscle cells.
It’s found naturally in the body (about 1 to 2 grams a day), and can also be consumed through foods like meat and fish.
Creatine is also available in supplement form, and is often used by athletes and bodybuilders to help improve performance and increase muscle mass.
5 Incredible Benefits of Creatine.
So now that you have a better understanding of what creatine is, let’s take a look at some of the benefits of creatine for your muscle gains.
Creatine supports muscle mass.
One of the creatine benefits most relevant to weightlifters is its ability to support muscle hypertrophy.
Creatine does this by increasing levels of phosphocreatine in muscle cells, which helps to produce ATP (adenosine triphosphate), the body’s main source of energy.
ATP provides the energy needed for muscle contraction, so by increasing ATP production, creatine can help you lift heavier weights and perform more reps, leading to increased muscle mass – something I’ve experienced first-hand and you will too if you decide to use creatine.
Creatine improves exercise performance.
In addition to supporting muscle growth, creatine has also been shown to enhance exercise performance.
There’s an interesting 2003 case study that compared individuals who took creatine and those who didn’t.
The creatine group performed better in a number of tests, including a measure of power output from maximum number of reps from their one rep max (1RM).
Other studies have shown similar results, with creatine helping to improve sprint performance, jump height, and overall body composition.
Creatine helps muscles produce more energy.
One creatine benefit that’s often overlooked is its ability to help muscles produce more energy.
This is because creatine helps to store ATP in muscle cells, which can then be used for energy during exercise like weightlifting.
ATP stands for adenosine triphosphate, and it’s the main source of energy for muscle contraction.
So, by increasing ATP stores in muscle cells, creatine can help you exercise for longer and at a higher intensity.
For example, if your’e doing squats and you start to fatigue, creatine can help give your muscles the energy they need to push through a few more reps, and as you know, more reps = more muscle gains.
Creatine may help to prevent injuries.
Another potential benefit of creatine is that it may help to prevent injuries.
It can help reduce the severity of an injury and help you tolerate heavier training loads.
This is because creatine helps to increase levels of collagen in the tendons, which can help to reduce the risk of tendon injuries.
In one study, creatine supplementation was shown to decrease the risk of tendon injuries in a group of athletes.
Remember, injuries can stall your gains.
So, if you’re looking for a way to help prevent injuries and speed up your recovery time, creatine may be worth considering.
Creatine can help with brain function.
The last creatine benefit I want to touch on is its ability to improve brain function.
Studies have shown that creatine can help to improve memory, attention, and reaction time.
It does this by increasing levels of creatine in the brain, which helps to protect neurons from damage and improve communication between cells.
One study involved a backward digit span test where an individual had to repeat random number sequences in a specific amount of time.
The test subject was able to remember anywhere from 7 or 8 digit lengths.
Your’e probably thinking, “thats cool and all, but what the heck does this even have to do with muscle growth?”.
Well heres the answer – mind-muscle connection.
This is simply being mentally aware and intentional with contracting your muscles during your workout which can help you to recruit more muscle fibers and ultimately lead to more muscle growth.
How to take creatine for best results
If you’re considering taking creatine, it’s important to know how to take it for best results.
The recommended dose of creatine is 0.03 grams per kilogram of body weight per day.
For example, if you weigh 80 kilograms, the recommended dose would be about two and a half grams per day.
It’s also important to note that creatine should be taken with food, and it’s best to spread out your creatine intake throughout the day.
In addition, creatine should be taken for at least four weeks before you start to see results.
FAQs about creatine
Is creatine safe?
Yes, creatine is generally safe to take. Although some people may claim they’ve experience bloating, weight gain, or kidney damage, there isn’t really any research that supports this.
Disclaimer – I am not a medical doctor, so please consult with your physician if you have any concerns before taking creatine.
How much creatine should I take?
3-5 grams a day is the standard dosage recommendation. Although some suggest doing a “loading phase” which is about 20 grams of creatine daily for 5-7 days to maximize it’s affects, its not really necessary.
Is it better to take creatine before or after a workout?
There is no definitive answer to this question.
Some people prefer to take creatine before their workouts, while others prefer to take it after their workouts.
Ultimately, it’s up to you to experiment and see what works best for you.
How long does it take for creatine to work?
Creatine typically starts to work within four weeks. However, some people may not start to see results until eight weeks or more.
Overall, creatine is a popular supplement that has been shown to have a variety of benefits, including increased muscle mass, improvement in exercise performance, energy production, reduced risk of injuries, and a boost in brain function.
All these benefits play an important role in helping you achieve the gains you’ve been looking for.
So even if your’e skinny, creatine could be one of the keys to unlocking new muscle growth.
Thanks for reading and as always, feel free to leave any questions or comments below!